Subtitle: The headlines might start with a dramatic “causes,” but the science tells a story of heart, brain, and overall wellness.

Let me tell you about the first time I really started paying attention to walnuts.

I was in my late forties, and I was looking for a simple way to support my health. I’d heard about the benefits of nuts, but I wasn’t sure which ones were best.

Then I started reading about walnuts. I was amazed by what I learned.

The Science of Walnuts: More Than Just a Snack

Walnuts are a nutritional powerhouse. A typical serving of 7 walnuts provides 183 calories, about 4 grams of protein, and 18 grams of fat—mostly the healthy kind . They are also an excellent source of copper, folic acid, phosphorus, manganese, and vitamin E .

The Remarkable Health Benefits of Walnuts

1. Heart Health

Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid important for reducing inflammation. In fact, it is the only nut significantly high in these omega-3 fatty acids .

A 2018 Harvard analysis of 26 previous trials found that a walnut-enriched diet led to:

• Lower total cholesterol (about a 3% reduction)

• Lower LDL (“bad”) cholesterol (about a 4% reduction)

• Lower triglycerides (about a 5.5% reduction)

• Lower apoprotein B, a protein linked to cardiovascular disease 

2. Brain Health

Walnuts have been called “brain food” for good reason. Studies have shown that the antioxidants and anti-inflammatory polyphenols found in walnuts may improve brain function and slow mental decline that occurs with aging . Research suggests regularly eating walnuts may also support memory and help reduce brain inflammation .

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